Beans & Sweet Potato Salad with Bulgar Wheat

Beans & Sweet Potato Salad with Bulgar Wheat

Beans & Sweet Potato salad with bulgar wheat

Beans & Sweet Potato salad with bulgar wheat

What is bulgur wheat?

Bulgur wheat is a whole wheat grain that has been cracked and partially pre-cooked. As a whole grain, it is a naturally high-fiber, low-fat, low calories vegetarian  and vegan food ingredient. Bulgur wheat is not suitable for those on a gluten-free diet.

According to CalorieCount, one cup of cooked bulgur wheat provides 151 calories, 0.4 grams of fat, 8.2 grams of dietary fiber (that’s about 33% the recommended daily value), and a healthy 5.6 grams of protein. Bulgur wheat is naturally cholesterol-free food.

** Those information adapted  from about.com

I haven’t measure all the ingredients, because I just found what I have in my fridge and cut them into cube size, use only 1 tsp of olive oil to fry the beans and sweet potato, add it into the cooked bulgar wheat, toss altogether, done! Just simple as that!

Ingredient:  1 medium size sweet potato, peeled, 2 stalks of celery, 1 canned of haricot beans, 1 small bunch of fresh coriander, and half of one cucumber, about 1 cup of bulgar wheat, and some vegetable stock to cook the wheat.

IMG_9745

Method:

  • Cut the celery, cucumber and sweet potato into small cube size. Roughly chop  the coriander. Follow the instruction to cook the bulgar wheat with the stock.
  • Only use 1 tsp of olive oil to fry the sweet potato and beans. set aside.
  • Toss all the ingredients together, job done, serve!
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